I am on to Core De Force Week #4, and yet another meal plan! to make things easier for myself, I am repeating a lot of the recipes and in particular, snacks. What I am introducing is a few new meals for lunch and for dinner!
I have found a great way that really helps me come up with these plans quickly. First, I choose a few main dinners I want and plug those into my tracker. I then add in lunches. And finally, I fill in snacks based on what I have remaining for containers.
This week will be a little more difficult from a workout perspective because the extra fruit I had in Week #2 and the extra fruit and healthy fat I had in Week #3 go away in order to burn the most calories possible towards my goals, while the workouts remain intense. But the results will speak for themselves!!
Before I go into the recipes & menu, a quick recap – this week I did get invited impromptu to a country concert at Mohegan Sun with a friend of mine. but,I stayed strong! I did save a yellow for my favorite captain and coke; but for dinner I had a lot of shrimp and some veggies. There were a LOT of temptations and an AMAZING dessert tray, but I stayed strong!! My routine is working!!
This week is also Thanksgiving, but I am actually going to be OK on that day, I will eat some turkey and use minimal amounts of fat. Check out this great video from Autumn Calabrese, this is about the 21 day fix, but applies to the containers in Core De Force also!
20 days are done now and it’s the final stretch. After week #4 there are only two extra days to get to the 30 days of the program,but this week includes some intense workouts and adds in core workouts on many of the days. So here we go!
So, here it is! My Core De Force Plan “A” Week #4 Meal Planner!
I’m going to be using a few recipes from our clean eating groups,like crispy Greek turkey wraps and veggie / hummus wraps. Yum!
Core De Force Week #4 Grocery List
Here is the grocery list (sorted by grocery store department!) that goes along with the above meal plan. I’ve found that over time I end up with some leftovers and condiments / oils / etc. I only need to buy intermittently. So for a family of four without doing any crazy coupon clipping this ran me about $150.
|6||6.5″ Whole Wheat Pita||Bread|
|1 package||Whole Grain English Muffin||Bread|
|1 Loaf||Whole Grain Toast||Bread|
|6||Whole Grain Flatbread or Tortillas||Bread|
|2||Cans Black Beans||Canned|
|2||28 oz Crushed Tomatos||Canned|
|1 jar||Organic no sugar tomato sauce||Canned|
|2||Small cans Tomato Paste||Canned|
|N/A||Crushed Red Pepper||Condiments|
|1 package||Shredded Mozarella||Dairy|
|Small container||Shredded Parmesan||Dairy|
|2||Onion||Fruits & Veggies|
|2||Green Pepper||Fruits & Veggies|
|1 bunch||Asparagus||Fruits & Veggies|
|3||Red Pepper||Fruits & Veggies|
|1||Eggplant||Fruits & Veggies|
|1||White Sliced Mushrooms||Fruits & Veggies|
|1||Medium Tomatos||Fruits & Veggies|
|1||Spaghetti Squash||Fruits & Veggies|
|1 bunch||Fresh Cilantro||Fruits & Veggies|
|1 bunch||Fresh Basil||Fruits & Veggies|
|4||Zucchini||Fruits & Veggies|
|5||Garlic (Cloves)||Fruits & Veggies|
|2||Sweet Potato||Fruits & Veggies|
|2||Red Onion||Fruits & Veggies|
|1 bunch||Kale||Fruits & Veggies|
|1||Cucumber||Fruits & Veggies|
|Small package||Mixed Berries (strawberries, blueberries, etc)||Fruits & Veggies|
|8||Banana||Fruits & Veggies|
|5||Apple||Fruits & Veggies|
|1 package||Alfalfa sprouts||Fruits & Veggies|
|2 packages||Romaine or Bibb Leaves||Fruits & Veggies|
|2||Lemon||Fruits & Veggies|
|Small||Brussel Sprouts||Fruits & Veggies|
|1||Veggies for Hummus Dip (carrots, celery, etc.)||Fruits & Veggies|
|1||Cantaloupe||Fruits & Veggies|
|Small||Cherry tomatos||Fruits & Veggies|
|1 container||Strawberries||Fruits & Veggies|
|3 lb||Lean Ground Turkey||Meat|
|3 lb||Chicken Breast||Meat|
|1/2 Lb||Turkey Breast, low sodium||Meat|
|Small||Shredded Unsweetened Coconut||Other|
|Small Container||Olive Oil||Other|
|Small Container||Olive Oil Spray||Other|
|Small Container||Maple Syrup||Other|
|Small||Apple Cider Vinegar||Other|
|Small Container||Balsamic Vinegar||Other|
|Small Container||Dijon Mustard||Other|
This is enough to feed me, my husband (who is on Plan B!), and our two kids (4 and 2 years old)!
Also, if you don’t have Excel or prefer Google Sheets, here is a copy on Google Drive you can use & share!